Women are encouraged to increase the amount of certain vitamins and minerals, such as iron, during pregnancy. In fact, most health care providers recommend altering your diet before you get pregnant by increasing the amount of folic acid and iron you eat. Some doctors advise women of child-bearing age to take a prenatal vitamin, especially if they are trying to conceive. Iron plays an important role in the health of you and your baby. Low levels of iron can lead to anemia.
Importance of Iron
Iron transports oxygen throughout your body. Oxygen attaches to the iron component, called hemoglobin, in your red blood cells. Your blood vessels move the blood cells carrying the oxygen to the areas of your body that need it. During pregnacy, the recommended daily intake of iron increases because more oxygen needs to be carried to support your baby as well.
Prenatal Recommendations
A non-pregnancy female typically requires 18 mg of iron a day. The recommended iron intake during pregnancy increases to 27 mg. Taking a prenatal vitamin typically provides this amount of iron. Try to each iron-rich foods in your diet such as prune juice, lean red meats and dried peas and beans. Some grains and cereal products are fortified with iron. A current or pre-pregnancy diet that is low in iron can lead to anemia during pregnancy.
Anemia
In addition to increasing fatigue and potentially decreasing your immunity, anemia due to an iron deficiency may increase your risk of delivery preterm or having a low-birth weight baby. A simple blood test can detect anemia and your prenatal health care provider may prescribe an iron supplement. Up to 30 mg is often recommended, although it is important to discuss the correct amount for your pregnancy with your doctor before starting or increasing the amount of an iron supplement. Taking in too much iron can be harmful for you and your baby.
Other Considerations
In addition to taking a supplement, there are other things you can try to increase your body's iron levels. When eating iron-rich foods or taking a vitamin, also consume foods that can help with absorption or iron. Foods that are dense in vitamin C such as orange juice, broccoli, and strawberries are good examples. Avoid ingesting foods that may interfere with iron absorption if taken at the same time, such as coffee, tea, or calcium supplements. Your prenatal health-care provider may even recommend cooking foods in a cast-iron pan to soak up some of the iron.
